সাইকেল চালানোর দুর্দান্ত ১২টি টিপস
সাইকেল চালানোর দুর্দান্ত ১২টি টিপস
সাইকেল চালানোর দুর্দান্ত ১২টি টিপস নিয়ে আমাদের আজকের আয়োজন। সাইকেল চালানো একটি উপভোগ্য ও সাস্থ্যসম্মত উপায়, যার ফলে জোয়ান কিংবা বৃদ্ধ, ক্রীড়াবিদ কিংবা সাধারণ, যেকোন ব্যাক্তি বাহিরে ভ্রমন করতে এবং তা বেশ উপভোগ করতে পারবেন।
যদি সাইকেল উৎসাহী ভাবে চালানো হয়, আপনার হৃৎপিণ্ড এবং রক্ত চলাচল ব্যবস্থার জন্য এটি বেশ কাজে দেয় এবং এর ফলে প্রতি ঘন্টায় ৫০০ এর বেশী ক্যালরী পোড়াতে সক্ষম।
হাইব্রিড সাইকেল গুলো চালানো খুব সহজ এমন কি এই সাইকেল গুলো চালিয়ে চালক তাঁর বিভিন্ন চাহিদা পূরণ করতেও সক্ষম হবেন।
বাইসাইকেল চালানোর নিয়ম
বাইসাইকেল চালানোর নিয়ম জেনে তবেই সাইকেল চালানো উচিত। সাইকেল চালানোর সময় কার্যক্ষমতা, সুরক্ষা ও স্বাছ্যন্দ্যের কিছু উপায়-
১। হেলমেট পরুন, কোন প্রকার দূর্ঘটনায় ব্রেইনের ক্ষতি হওয়া থেকে বাঁচার জন্য হেলমেট ৯০% কার্যকরী। একটি উজ্জ্বল রঙ বিশিষ্ট হেলমেট কিনুন, যা আপনি সহজেই পরিধান করতে পারবেন।
২। নতুন বাইসাইকেল কিনছেন?
আপনার শরীরের সাথে সামঞ্জস্য আছে এরকম দেখে সাইকেল কিনুন। আপনার শরীরের মাপের সাথে মিলে যায় এমন সাইকেল কেনার জন্য, দুই পা ফাকা করে এমনভাবে দাঁড়ান যাতে আপনার পায়ের পাতা মাটির সাথে সমান থাকে।
রোড বাইকে আপনার গ্রোইন এর থেকে টপ টিউবের মধ্যে এক-দুই ইঞ্চি ফাঁকা থাকবে।
আর মাউন্টেন বাইকে কমপক্ষে দুই ইঞ্চি ফাঁকা থাকবে। আপনার হ্যান্ডেল বার, সিট এর থেকে কমপক্ষে এক ইঞ্চি নিচু থাকবে। আপনার সাইকেলটি একজন ভাল ডিলার থেকে কিনুন, যে আপনার জন্য ভাল সাইকেলটি খুঁজে বের করতে সাহায্য করবেন।
সাইকেল চালাতে শুধু গায়ের জোর খাটালেই হবে না, চাই যথাযথ সাইকেল এর সুনিশ্চিত ব্যবহার।
৩। সঠিক সিট বাছাই করুন
রেসিং সাইকেলের শক্ত ও সরু সিট মহিলাদের জন্য বেশ অস্বস্তিকর হতে পারে তাদের চওড়া সিট বোন এর কারণে।
বিশেষ ভাবে বানানো চওড়া ও নরম সিটগুলো বসিয়ে নেয়া বেশ সহজ। ভেড়ার চামড়ার তৈরী বা জেল-পরিপূর্ন সিট গুলো চাপ ও ঘর্ষন কমাতে সাহায্য করে। এমন ভাবে সিট বসান যেন, প্যাডেল করার সময়ে আপনার হাঁটু খুবই কম বাঁকে।
যদি দেখেন আপনার হাঁটু বেশী বেঁকে যাচ্ছে বুঝতে হবে যে সিট খুব নিচু করা। আর যদি দেখেন আপনার পা খুব বেশী প্রসস্ত হচ্ছে বা, পা দিয়ে প্যাডেলে নাগাল পাচ্ছেন না, বুঝতে হবে আপনার সিট বেশী উঁচু করা।
সিটের অবস্থান ঠিক করুন এবং নিশ্চিত করুন যে সিট সমান করা (অথবা সামনের দিকে সামান্য উঁচু করে নিন)
৪।আস্তে আস্তে চালানো শুরু করুন
আপনি যদি স্থুল হয়ে থাকেন সেক্ষেত্রে আপনার উচিৎ হবে আস্তে চালানো। প্রথম তিন-চার সপ্তাহ ৩০ মিনিট করে চালান একটি সমতল জায়গায়। আস্তে-ধীরে আপনার চালানোর স্থান ও ধরন পরিবর্তন করুন।
আরো ভাল ব্যায়াম হবে, যদি আপনি উঁচু স্থানে চালানো শুরু করেন। অনেকে একসাথে মিলে চালান, সেক্ষেত্রে সময় ও পথ অতিবাহিত হবে দ্রুত এবং আপনি আরো ভাল চালক হয়ে উঠবেন।
৫। আরামদায়ক কাপড় পড়ুন
আপনি যদি সবসময় সাইকেল চালিয়ে থাকেন তাহলে আপনার উচিৎ হবে নরম ও আরামদায়ক সাইকেল চালানোর শর্ট প্যান্ট পড়া। এগুলো তে কুঁচকে যাওয়ার মত বেশী কাপড় নেই, এর ফলে স্কিন ইরিটেশন এর সম্ভাবনা খুব কম।
এমন শর্ট প্যান্ট পড়ুন যেগুলোতে কুঁচকির কাছে কোন সেলাই নেই এবং এমন লাইনিং আছে যেগুলো ঘাম শুষে নেয়। আপনি যদি ক্লিপবিহীন প্যাডেল ব্যাবহার করে থাকেন তাহলে আপনাকে সাইকেল চালানোর আলাদা জুতা পড়তে হবে যেগুলো তে তলার সাথে হুক দেয়া থাকে।
এই জুতাগুলো প্যাডেল এর সাথে এঁটে যায়, এর ফলে জুতা যায়গা থেকে সরে না।
৬। রাতে সাইকেল চালালে লাইট লাগিয়ে নিন
রাতে সাইকেল চালানো পরিহার করুন। কারণ, সাইকেলে বেশিরভাগ মৃত্যু ঘটে সন্ধ্যা ৬টা থেকে রাত ৯টার মধ্যে। আপনি যদি রাতে সাইকেল চালিয়ে থাকেন তাহলে উজ্জ্বল রং এর এবং প্রতিফলন ঘটে এমন কাপড় পরিধান করুন।
আপনার সাইকেল ও হেলমেটে প্রতিফলন ঘটে এরকম টেপ লাগান (এগুলো দিনের বেলায়ও কাজে দেবে), সাইকেল এর সামনে হেডলাইট লাগাতে পারেন।
পেছনে স্ট্রোব এর মত একটি লাল টেইল লাইট লাগাতে পারেন,এর ফলে অন্ধকারে আপনাকে অন্যরা সহজেই দেখতে পাবেন।
৭। সবসময়ে ভাল রোড সেন্স রাখুন
যানবাহনের মধ্যে দিয়ে চালান। গাড়ী ও পথচারী দের যেতে দিন। হাত দিয়ে সংকেত দিন এবং রাস্তার সংকেত মেনে চলুন।
আশেপাশের চালক দের খেয়াল করুন। অর্থাৎ, মোড় ঘোরার সময়ে হাত দিয়ে সংকেত দিন,অন্য চালকের সাথে দৃষ্টি সংযোগ করুন যেন তারা আপনার গতিবিধি বুঝতে পারে এবং আপনি তাদের দেখতে পারেন।
একসাথে পাশাপাশি দুইজন সাইকেল চালাবেন না। হঠাৎ গাড়ীর খোলা দরজা, গর্ত ও রাস্তার অন্যান্য ক্ষতিকর জিনিসের দিকে খেয়াল রাখুন।
rfl সাইকেল
৮। ট্রাফিক বুঝে চলুন
আপনি যদি অনেক যানবাহন ও ট্রাফিকের মধ্যে একটি সরু বা ঢালু রাস্তা দিয়ে চলাচল করে থাকেন, তাহলে সবসময়ে গাড়ীর লেন দিয়ে চলুন, সাইড দিয়ে চালাবেন না, এর ফলে আপনাকে দেখা নাও যেতে পারে এবং হয়ত কোন গাড়ী আপনাকে পাশে ধাক্কা দিয়ে ফেলে দিতে পারে।
তাই কোন গাড়ী যদি আপনাকে পাশ কাটিয়ে যেতে চায় তাহলে তাঁর জন্য যায়গা করে দিন। আপনি যদি খুব বেশী যানবাহনের মধ্যে দিয়ে অথবা অনেক আলোর ভিতর দিয়ে চালিয়ে থাকেন তবে আপনার সাইকেলের হ্যান্ডেল বারের সাথে, হেলমেট বা আই গ্লাসের সাথে রিয়ার ভিউ মিরর লাগিয়ে নিন।
৯। ভালভাবে ব্রেক করার চেষ্টা করুন
সঠিক সময়ে ব্রেক চাপ দেয়ায় পারদর্শী হওয়ার জন্য আপনার হাত দুটো লিভারের একদম শেষে রাখুন। তারাতারি থামানোর জন্য দুই হাত দিয়ে ব্রেক চাপুন এবং এবং সিট থেকে নেমে যান। এর ফলে আপনার বাইকের পিছনের চাকা নিচু থাকবে এবং আপনি উলটে পড়ে যাবেন না।
যদি রাস্তা পিচ্ছিল থাকে বা আপনি ঢালু স্থান থেকে নামেন তাহলে আপনি “ফেদার ব্রেকিং” করতে পারেন, এটি হচ্ছে আলতো ভাবে কয়েক বার ব্রেক করে গতি কমানোর পদ্ধতি।
আপনার ব্রেক আলতো ভাবে চাপুন, এবং সামনের চাকার ব্রেক আগে চাপবেন না। এর পরিবর্তে একসাথে দুই চাকার ব্রেকে আস্তে আস্তে চাপ দিন।
১০। গিয়ার পরিবর্তন করুন
উচ্চ গিয়ারে অনেক সময় ধরে প্যাডেলিং করবেন না, এতে আপনার হাঁটু তে অনেক চাপ পড়বে। গিয়ার কমিয়ে ফেলুন, এতে আপনার প্যাডেলের ঘূর্নি বাড়বে এবং পায়ের হাটুতেও কম চাপ পড়বে।
বেশীরভাগ সাইকেল চালক এ ক্ষেত্রে মিনিটে ৬০-৮০ টি ঘূর্নি পেয়ে থাকেন প্রতি মিনিটে। আর সাইকেল রেসার দের ঘূর্নি হয়ে থাকে প্রতি মিনিটে ১০০ টি পর্যন্ত।
১১। আপনার পেশীর দিকে খেয়াল রাখুন
অনেকক্ষন যাবত উপর দিকে(পাহাড় বা উঁচু স্থান) চালানোর পরে ঢালে এসে প্যাডেল করা ছাড়া নামবেন না।
কারণ, আপনি যখন উঁচু স্থানে চালাবেন আপনার পেশীতে ল্যাকটিক এসিড জমা হতে থাকে এবং হঠাত প্যাডেল বন্ধ করে দেয়ার ফলে আপনার পেশীতে অবসাদ দেখা যেতে পারে।
আপনি নিচে নামার সময়ে যদি হালকা ভাবে হলেও লাগাতার প্যাডেলিং করতে থাকেন তবে আপনার পেশীর ল্যাকটিক এসিড কমতে থাকবে।
১২। অবস্থান পাল্টান
আপনার হাত ও শরীরে অবস্থান কিছুক্ষন পরপর পাল্টান। এর ফলে আপনার পিঠ, ঘাড় ও বাহুর বিভিন্ন পেশীর উপর চাপ কমবে এবং অন্যান্য পেশী গুলো তে স্থানান্তরিত হবে। আপনার হাত হ্যান্ডেল বারের বাঁকানো পাশে অনেক্ষন রেখে চালাবেন না।
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Siemaszka jestem znany pod imieniem Łukasz. Upadłość konsumencka- jest osiągalna także dla Ciebie. W tej chwili moim miejscem zamieszkania jest wielowyznaniowe miasto Świnoujście. konsolidacja chwilówek przez internet w Polsce- na jakich regułach prowadzona jest plan spłat.
Uszanowanie tatuś wybrał dla mnie imię Hirek. Spytaj mnie o upadłość konsumencką. W tej chwili moim miejscem przebywania jest atrakcyjne miasto Brodnica. konsolidacja chwilowek bez bik w Polsce- na których warunkach prowadzona jest plan spłat.
Cze moi rodzice dali mi na chrzcie imię Miłosz. konsolidacja chwilówek bez baz to najfajniejsze rozwiązanie dla osób przekredytowanych. W tym momencie moim miejscem bytowania jest nowoczesne miasto Jaworzno. gdzie konsolidacja chwilówek w Polsce- koło ratunkowe dla zadłużonych.
Czółko nazywam się Marceli. konsolidacja chwilówek przez internet z mną otrzyma również osoba zadłużona. W chwili obecnej moim miejscem zamieszkania jest nowatorskie miasto Bytom. Upadłość konsumencka w Polsce- ile długu zostanie zapomniane.
Elo moje pierwsze imię to Wincenty. online konsolidacja chwilówek przeobrazi Twoje życie. Aktualnie moim miejscem przebywania jest ładne miasto Świecie. konsolidacja chwilowek w Polsce ulepsza życie tysięcy naszych rodaków.
Czółko noszę imię Piotr. konsolidacja chwilówek bez dochodu- odpowiem na wszelkie wątpliwości z nim związane. Aktualnie moim miejscem egzystencji jest fantastyczne miasto Szydłowiec. konsolidacja chwilówek online bez bik w Polsce- wzór wniosku do sądu.
Powitać wołają na mnie Tobiasz. konsolidacja chwilowek gdzie z moją pomocą otrzymasz od ręki. Obecnie moim miejscem zamieszkiwania jest wielowyznaniowe miasto Kąty Wrocławskie. konsolidacja chwilówek bez dochodu w Polsce- pomoc prawnika dla niewiele zarabiających.
Siemaneczko nazywają mnie Tymoteusz. Z moją pomocą bez kłopotu zdobędziesz konsolidacja chwilówek dla zadłużonych. Na czas dzisiejszy moim miejscem przebywania jest przyjazne miasto Lębork. szybka konsolidacja chwilówek w Polsce- wsparcie pełnomocnika dla mało zarabiających.
Siemuchno możesz mi mówić Julek. konsolidacja chwilówek bez zdolności kredytowej online to temat w którym czuję się najlepiej. Na czas dzisiejszy moim miejscem egzystencji jest harmonijne miasto Siemiatycze. konsolidacja chwilowek dla zadluzonych w Polsce- wzór wniosku o ogłoszenie upadłości.
Cześć i czołem moi rodzice dali mi na chrzcie imię Wit. konsolidacja chwilowek online- pomogę Ci doprowadzić do końca całą procedurę. W tej chwili moim miejscem egzystencji jest zabytkowe miasto Kalisz. konsolidacja chwilówek w Polsce a kredyty standardowego Malinowskiego.
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Cześć i czołem jestem znany pod imieniem Marek.Adwokat Rzeszów jest dostępnyrównież dla Ciebie.Obecnie moim miejscem przebywania jestbogate miasto Piła. Adwokat Rzeszów w Polsce- wzór przykładowego podania do zapełnienia.
Dzieńdoberek noszę imię Boguś.Adwokat Rzeszówdostaniesz nawet mając komornika na wynagrodzeniu.Aktualnie moim miejscem zamieszkania jestultranowoczesne miasto Kluczbork. Adwokat Rzeszów w Polsce a uznanie czynnościprawnej za nieważną względem pożyczkodawców.
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Witaj nazywają mnie Tomasz. Kredyty- jest dostępna także dla Ciebie. Na czas dzisiejszy moim miejscem zamieszkiwania jest nowoczesne miasto Piastów. Kredyty w Polsce- pomoc pełnomocnika dla mało zarabiających.
Witam wołają na mnie Staszek. Jestem radcą prawnym i zrobiłem już kilkanaście umów w ramach marki Kredyty. Obecnie moim miejscem przebywania jest wiekowe miasto Kraśnik. Kredyty w Polsce- kto płaci za robotę syndyka.
Cześć i czołem noszę imię Gustaw. Kredyty- definitywne rozwiązanie dla przekredytowanych. W chwili obecnej moim miejscem zamieszkania jest zachwycające miasto Piastów. Kredyty w Polsce- marki chwilówkowe liczą indywidualne szkody.
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